SHIFT Grub
Garlic tofu topped oven chips
Garlic tofu topped oven chips. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 190g firm tofu
- 250g oven chips
- 90g red onion
- 90g mixed peppers
- 40g plain virtually fat-free yoghurt
- 0.5g garlic powder
- 0.3g dried parsley
- 4.6g olive oil
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- bowl
- clean plate
- oven
- oven tray
- oven gloves
Method
- Heat the oven to200°C/180°Cfan or the oven-chip packet temperature. Cut raw potatoes into even1–2 cm pieces; toss with half the measured oil. Roast for15 minutes first. Oven chips follow their own packet; their stated weight is cooked weight where specified.
- Drain and pat the firm tofu dry. Cut into 2 cm cubes or 1.5 cm slices and cook in the measured oil for 8–10 minutes, turning, until hot through and lightly golden.
- Cut carrots, broccoli, peppers and other roasting vegetables into manageable pieces. Add them to the potato tray and roast for another15–20 minutes until completely tender. Keep salad leaves, cold yoghurt and mayonnaise dressings out of the oven.
- Keep cooked meatballs or other cooked protein covered while the vegetables finish. Add cooked protein to the hot vegetables at the end. Warm the measured cooking sauce as its packet directs; serve cold dressing at the table.
- Check every component is cooked through and hot; divide the whole recipe into the stated servings. Eat immediately. Larger trays, whole sausage timings or oven-chip instructions may extend the estimate.
Estimated nutrition
| Energy | 726.3 kcal |
|---|---|
| Protein | 27.3 g |
| Carbohydrate | 104.2 g |
| Fat | 25.2 g |
| Fibre | Not available |
| Saturates | Not available |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- milk
- soya
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Eat immediately. This recipe does not cover storing or reheating the assembled meal; follow any stricter product instructions.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.